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Ketogenic Diet

  • December 23, 2019

The term ‘keto’, is probably all across social media or in conversations or recipe shows. A ketogenic diet, is a low carbohydrate, high-fat diet. When followed correctly, it shifts the body's metabolism away from carbs and towards fat into a state termed 'ketosis.' Ketone levels of blood then rise and provide new fuel other than glucose, for the body cells. When this happens, the body becomes incredibly efficient at burning fat for energy!

There are several versions of the keto diet. The following have been extensively studied:

·  A standard ketogenic diet (SKD): This a very low carbohydrate (5%), moderate protein (20%), and high fat (75%) diet.

·  A High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often: 60% fat, 35% protein, and 5% carbohydrates.

Foods to avoid in this diet include sugars and high sugar fruits, unhealthy trans fats, alcohol, and processed foods. Instead, replace them with avocados/strawberries, mono and polyunsaturated healthy fats and oils like olive oil or coconut oil, cheese and low carbohydrate vegetables.

Health benefits of the keto diet include:

  • Massive reductions in blood sugar and insulin levels leading to improved health in people with type 2 diabetes.
  • Improved heart conditions due to decrease in body fat, blood pressure, and blood sugar.
  • Treatment of epilepsy.
  • Slowing growth of cancerous tumors.

The cons of a long term keto diet possibly are nutritional deficiencies, increased risk of kidney stones, osteoporosis or gout.

While ketogenic diet is safe for healthy people, it may be less suitable for athletes planning to put on muscle weight or people with certain health conditions. Do not try ketogenic diet without consulting a registered dietician for more details.

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Disclaimer: Don’t follow any suggestions in this article without consulting a qualified doctor


  1. The Ketogenic Diet: A Detailed Beginner’s Guide to Keto;

The Pros and Cons of the Keto Diet;